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FRIDAY 9.9: [1 DL+1 HPC+1 PJ] and D.T.

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10min to find 1 round/complex of:

1 Deadlift+ 1 Hang Power Clean + 1 Push Jerk

  • Continue to build in weight for the 10min.
  • No more than 4 sets.
  • Stay smooth and efficient.

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

D.T.

5 rounds for time of:
Deadlift, 12 reps 155/105
Hang power clean, 9 reps
Push jerk, 6 reps

  • 15min time cap.
  • No split jerks.
  • Most of you know how personal this one is to me. Give it hell!! -Mel
  • L2 135/95
  • L1 115/75

Recovery: Row/Bike/Run

MASH/MOBILIZE/RECOVER

Spend some time in the ROMWOD/YOGA Room!!

THURSDAY 9.8: We Should Have Shotguns For This

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Every 2min Alternating movements:

24min Running Clock

 

You will do each station twice.

 

  1. Sled Push Down/ Pull Back
  • You choose the weight.
  • Each Sled will have a set of straps for the pull
  1. 10-15 Box Step Ups with weight!!
  • Each leg = 1 rep
  • Challenge the weight, be uncomfortable and focus on single leg drive from the ground until the finish position is achieved at the top of the box.
  • Use dumbbells, KB, plates, vest, etc.
  1. 8-12 Burpee Box Overs
  • Pick a number you can stay fast on!
  1. 10-15 Strict Pull- Ups
  • Find a scaled pull-up version that challenges you.
  • Scale number as needed.
  1. 15-50 reps Double Under Work
  • For those who are fluent start pushing the higher reps.
  • Don’t fight the single-double-single, find the rhythm then try “stringing” them together.
  1. Assault Bike 10-15 Calories
  • Scale as necessary.
  • You MUST be off the Bike with 15-20 sec to go if you are slowing down another athletes from starting their min on the bike.

 

Recovery: Row/Bike/Run

MASH/MOBILIZE/RECOVER

WEDNESDAY 9.7: 1 RM OHS and Squat it out!

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Overhead Squat 1RM

  • Build to a heavy 1RM for the day in10min.
  • Overhead lunge/Goblet Squat if necessary to work on mobility.
  • Racks are authorized and encouraged.

 

Squat it Out!

For time:

20 Overhead Squats 75/115

25 Front Squats

30 Back Squats 75/115

*Every Min on the min 3 burpees

 

Recovery: ROW/BIKE/RUN

Couch Stretch, Saddle Stretch

MASH upper and lower body! ROM/WOD

TUESDAY 9.6: 1 RM PUSH JERK and Supercalifragilisticexpialidocious

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Push Jerk 1RM

  • Racks are authorized, no splits, no push press!
  • 10-12min

Supercalifragilisticexpialidocious

Every Min On The Min for 10min: (alternating)
10/12 Cals on The Rower

  • Scale as necessary- You MUST be off the rower with 15sec to go if you are slowing down another athletes from starting their min on the rower.
  • For those of you who know you can hold greater than 10/12 calories please do so. Make this workout personal.

8/10 Handstand Push Ups

  • For those who find HSPU easy, start strict then move to kipping.
  • 1-2 ABMATS or try a lower number and try to be consistent vs. starting at 10 and dwindling down to 3 or hitting failure.
  • Inverted push ups, ring push ups, reg. push ups, just make it challenging with good form!

 

Recovery: ROW/BIKE/RUN

Couch Stretch, Saddle Stretch

MASH upper and lower body! ROM/WOD

MONDAY 9.5: OPEN GYM (with skill suggestions and Jacking Iron)

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Skill Suggestions:

(10-15min) Build to a heavy Snatch Double for the day:

  • Doesn’t have to be touch and go, just high quality reps.

 

(10-15min) Front Squats 5 x 5 @ 55-65%

  • Same weight across all working sets
  • Fight to maintain solid back position throughout all sets.

 Jacking Iron

15 – 12 – 9- 6 – 3
Power Snatch 65/95
Burpee

  • These WILL NOT be singles.
  • 12min time cap.
  • Rx+ 75/105
  • Rx 65/95
  • L2 55/85
  • L1 45/75, 12-9-6-3 up/downs or burpees

FRIDAY 9.2: BACK SQUAT and TRIPLE THREAT

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3 Back Squat @75-80%

Every 2min for 8min:

  • Same weight all sets.
  • Stay FAST! No slow, grinding squats.

 

TRIPLE THREAT

3 rounds for total reps of:

1 min Max Effort HSPU

1 min ME Back Squats 135/95

1 min Double Unders

  • Rest one minute between rounds.
  • Keep in mind there is no “station rotation” time built in. Use your minute wisely.
  • L2 1-2 ABMATS, 115/75, DU
  • L1 Perfect push ups, 65/95, If you can’t do a single DU, sub RKB.

 

Recovery: Row/Bike/Run

MASH/MOBILIZE/RECOVER

Spend some time in the ROMWOD/YOGA Room!!

THURSDAY 9.1: 50FT SLED PUSH and PARTNER ROWING BONDING

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50ft Sled Push

Every 45 sec until all athletes have completed 2 rounds each!

  • Teams of 3-6
  • Teammates will alternate through 2-3 sled sprints with test weight.
  • Intervals here pushing that lactic threshold!
  • Should be a sled push that is fast, but heavy!

 

Partner Rowing Bonding

15min AMRAP (In a team of 3)

Row 250m

10 Burpees

  • L2 200m Row, 8 Burpees
  • L1 200m Row, 5-6 Burpees

 

Recovery: Row/Bike/Run

MASH/MOBILIZE/RECOVER

WEDNESDAY 8.31: PUSH JERK and SAWED OFF MUZZLE LOADER

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Push Jerk 2RM

  • Racks are authorized, no splits, no push press!
  • 10-12min

 

Sawed off Muzzle Loader
For time:
12-9-6-3
Thrusters 75/115
Chest to Bar

  • 12min TOTAL time cap.
  • L2 65/95, Reg. Pull Ups
  • L1 45/75, any scaled variation on pull-ups (Rope Pulls, RR, Flat-Footed)

 

Recovery: ROW/BIKE/RUN

Couch Stretch, Saddle Stretch

MASH upper and lower body! ROM/WOD